TIGHTEN THOSE BUTT CHEEKS---WHILE STRENGTHENING THAT LOWER BACK!
"Once was enough for me. I’m talking about the debilitating pain one can experience from back pain. It locked my lower back and instantly, I felt crippled and limited. Frightened, I visited the Doctor. Knowing I worked fulltime, he insisted a shot of cortisone at the base of my spine would be an over-night-miracle-worker.
Nearly three months and multiple shots later, I said “enough.” The shots had side effects which made me crazy. And the back pain, instead of leaving, decided to play hide-and-seek with my back while blatantly flirting with my right hip.
I insisted the doctor end my nightmarish situation by sending me to a physical therapist and…in a few short weeks…my difficult story had a happy ending.
Now…I start every morning with a program of hip thrusts. When I first started, I couldn’t raise my hips off the bed but gradually…in increments of inches, starting with--a quarter, than a half, then finally a full inch--I was able to put space between my lower back and the bed.
It took weeks to experience real progress but finally, I gained enough body strength to build a small….then....a tall bridge with my hips.
It may sound difficult but it’s a simple exercise. First, lie on your back in a straight line. Then slowly bend your legs with knees pointed toward the ceiling and feet flat on the bed. Ever-so-slowly, push your hips upward, separating them from the bed. Your goal is to “build a bridge” by lifting your hips to form a right angle. With each hip thrust, you “freeze” your hips upward for a count of two…then, over time, increase your holding count to a total of five…..then ten.
I was guided by an excellent physical therapist who insisted I “keep it simple” while gaining more strength and more confidence. She never stopped reminding me to move slowly so I wouldn’t over-use my very fragile back muscles.
Now, I start each morning with hip thrusts. Based on the time I start, I usully hold each hip thrust for a count of ten... for a total of 30 to 40 thrusts. It’s been six glorious years since I’ve had back or hip problems AND…I’m proud to say my butt cheeks and both hips are tighter, stronger, and smoother. Who wouldn’t like that?!?!?!
These days…. it doesn’t take much to make me happy. Start shining your Silver-- it's never too late.